A strong back =’s a strong runner

This workout will make you run faster.

BLOG-HEADERS_CARRIEwoman runnAs runners we’re always chasing a better run time. But what are the secrets, tricks or tactics that the fast runners have? Is it a stronger core or a flexibility program or stronger legs that power us through a long run? The answer; all of the above.

Runners need a strong, balanced body from head to toe. While you just want to run (I hear you!) you’re probably not keen on counting sets and reps or following another schedule. When it come down to it, you know your running training schedule and you like it.

One neglected area that doesn’t get any attention unless it is sore is the lower back. We have all felt a tight or strained lower back pain and it’s the pain that you pray will go away. You start making deals with the running Gods. “Please let me wake up pain free” , “I promise I will start stretching after my runs”. A healthy back is just as important as fit legs. If your back isn’t strong you will fatigue faster on your runs; really it’s true. On the flipside a neglected lower back will put strain on our hamstrings, hips and ankles.

Prevention is Key
Here are a few tips and reminders to prevent lower back pain.

Sit during your day job? Then get up as much as possible. Walk to your colleague’s desk, get up for that glass of water. When doing heavy lifting always be aware of your form, bending at the knees, not at the back.

Have your shoes properly fitted. If you’re clocking significant mileage, then change your shoes more frequently. In addition, having a gait analysis may help determine if you should consider orthotics.

Loosen up tight muscle by foam rolling your back, hamstrings and glutes.

Incorporating a strength conditioning routine to your running is essential to be able to #RunStrong. Add in this lower back training on your shorter run or cross-training days. You are doing cross training, right? If not, these exercises will help.

Lower Back Workout

Perform 3-5 sets of 15-20 reps twice a week.

1 )Back extension: On the floor or on a stability ball
2 )Airplane: On your hands and knees, lift opposite arm & opposite leg
3) Swimmer: Lie face down and lift right arm with left leg. Alternate with your left arm and right leg and repeat.
4) Plank / Side Plank
5 )Bridge: Lie face up; lift and hold your glutes off the floor; lower onto the floor and repeat.
6) Superman: Lie face down; lift both arms and legs off of the floor and hold for 15-30 seconds; release and repeat.

 

Here is the link to the article published at iRun.

Lemon, Lime, Cucumber Water…it does a body good

I drink a lot of water. If you’ve been following me for any length of time you already know that and you know I love flavoring my water. I do it in many ways but my favorite was is with fresh fruit. Simple plain fresh fruit. Sometimes it’s berries, other times melon but my standard fall back it lemon.

This weekend I added a little something extra, not the first time I’ve made this one but it reminded my how good it is and it has become my new goto summer drink. Lemon, lime and cucumber.

It tastes freakin’ awesome and the health benefits??? Second to a natural none! But let me break it all down for you.

Lemon Water

Lemon is nature’s bleach. It cleans and disinfects you from the inside out…it’s like using Purell on your hands and we all know to a germaphobe how goods that is. Try it from the inside out. While drinking Purell may kill you, lemon water will clean you.

  • Lemons are acidic by nature so they help to keep the all important pH levels of your body in check.
  • Lemons can help the body stave off (not cure) cancer.
  • You know that magic vitamin we call C?  Lemons are loaded with it which goes a long way to help protect you against other people’s problems like colds and the flu.
  • Decrease wrinkles and blemishes. Vitamin C in lemons helps to neutralize free radicals linked to aging and most types of disease. Drinking of lemon juice mixed with water and honey brings glow to the skin.
  • A few drops of lemon juice in hot water help to clear the digestive system and purify liver as well. Add the juice of one lemon to warm water and drink first thing in the morning.

Cucumber Water

  • Cucumbers contain silica which aids in keeping connective tissue healthy. This can help reduce sore joints and reduce the risk of tears and strains which can kill any workout.
  • Ever notice skin care and spas always show pictures of people with cucumber on their eyes? Cucumber rocks the skin tone! Even better than putting them on your skin, put it under your skin by drinking it. Skin doesn’t form on the outside of your body…it forms from within so why not build it better from the start?

Lime Water

  • Limes contain calcium and folate which are a bonus for younger women looking to procreate and for women who are moving in the post-menopausal part of life.
  • Limes, like lemons also aid in the cancer combat targeting the colon, stomach and blood. Some studies suggest that the magic juice of a lime stays active longer in your blood.
  • Add lime juice to your green tea for a killer taste and health punch.

Now take each individual part of the benefits of a lemon, a lime and a cucumber and add them all together and you have a great drink that is not only refreshing and tastes great but it is one super freakin’ good health drink.

Bonus

Not everyone is into drinking infused water that allows the fruit or vegetables to get in the end of the straw or into their glass. The solution…a water bottle that keeps the water and fruit/veg separate.

My husband was at a conference last week and the good people at Oracle were offering freshness at their booth and he brought this one home for me.Water bottle flavour infuser

Here’s how it works: Slice up your favourite addsDSCN0585

Place the cut up pieces in the detachable container

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Top with water

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There are lots of different styles out there…find one that you like and get it. I really love mine.

Here is a search for them to help you start.

Princess Half Marathon Weekend Preview

Registration for runDisney’s Princess Half Marathon weekened opens today for Annual Passholders and Disney Vacation Club members. Registration for everyone else opens at noon on July 15.

If you read my blog or follow me on social media you know my love for runDisney runs deep (ha, see what I did there) 

princess half banner

runDisney events are all inclusive. You can run, walk, run with your kids. There’s no pressure, no judging, just a whole lot of FUN! I love knowing that I will be seeing friends that I don’t often get to see when we all get together at runDinsey events. That makes the magic, well, more magical.

I love having a deadline and goal to train for. If you are going to set a goal and put the training in, being able to see your favourite characters along the way just makes it more special! 

snow white princess half

 

Why am I writing this post? I want YOU, yes YOU to run with me.

I know you might be thinking “running is not my idea of fun” This is what I can promise you, you will have fun and the experience of a lifetime…that’s a promise. I know, the thought of a half marathon or a 10k is scary, but you need to look at it as a challenge. You don’t have to run all the way. You will stop to see your favourite characters and I will be there with you, to make sure you cross that finish line and get your bling! 

princess bling

Worried about training or getting into running shape? You have a ton of time to train and if you need some help or support, let me know. I will make sure you’re on the “right path” (get it…running inuendo…jokes for days I have!) I will make sure you are eating the right food, I will keep you motivated and accountable.

Why would you not want to run? You will meet incredible people, create magical memories, like stopping and getting the Starbucks Barista’s to take a pic with you mid run!

sbux princess

If you have questions…ask away carrieburrows1@gmail.com – Im here to help, that’s what I love to do; it’s my passion. I would love to join you and together we can run like princesses. The more the merrier! Here are a few pics from the last Princess Half Marathon Weekend. 

Fit For A Princess Expo – another big part of the weekend #shoes 

 

 

princess expo

 

Royal Family 5k – wth @grandmaryb @bamagirlruns – ummm Grand Mary is 60 years old and she runs…NO EXCUSES people! 

princess 5k

Running through Epcot of course, I’m stopping in Canada! 

epcot princess canada

Who doesn’t love this guy?!  I’m goofy for Goofy

baseball goofy

There is just somethin’ about Mary, that makes seeing her on your run just extra special #SeenOnMyRun

mary poppins

Oh yes…getting my praise on during the run (It was Sunday morning) !! Gospel Choir- check! Just when you think you are tired, you hear these voices and it fires you up to keep going!!

choir princess

 

Post run with a few of my favourite princesses – I love these girls!! @susanpazera @bamagirlruns - look at us all matchy match! Go visit their blogs www.bamagirlruns.com & www.momonthemap.com

post pic susan bama

 

One of my favourite Disney Dads – fellow Disney Parks Mom’s Panelist @Marclorenzo #DisneyMP

marc lorenzo

A little photobomb action by me with Disney Social Media royalty @leannej

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Pre race pic with more Disney Sports royalty – @Dfry - he gave us our 5am pep talk

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So nice to chat with @samhowzit pre race – such a swell guy! 

steven miller

 

Sweat, laughs, magical moments and at the end it was worth it for the bling! 

post princess bling pic

Run with me. I promise you will have the time of your life!!